It’s been a few years since I’ve written my “Project Sexy Program” from my old blog kikaysikat.com. Inspite of the occasional donuts and milk tea, on weird days. I keep on coming back to this nutrition and workout plan and so far it gave me the best body I’ve ever achieved so far. Learning never stops and I think I’ll be reading my own article from time to time!
I’m sure it will get better when I get the discipline to strictly follow my macros! But UGH MILK TEA and SAMGYUPSAL IS LIFE T_T #ironies #temptations
Please follow me on instagram: @themachomom
Nutrition – Lean Gains
To summarize, lean gains is a combination of intermittent fasting, macro counting, and carb cycling. So what are those 3?
Intermittent Fasting– This can be a simple as not eating for a number of hours. It all depends on you. I usually fast for 16 hours and have a feeding period of 8 hours (Feed: 1PM-8PM) (Fast: 8PM-1PM). I just skip breakfast. If you aren’t keen on not eating you can try fasting for 14 or even 12 hours.
Macro Counting– This is counting your protein, fat, and carbohydrates. You should eat at least 1g/protein per lean body weight. (ex. I weigh 103lbs, I try to eat 70g-80g of protein)
Carb Cycling– This is eating more carbs less fat during workout days. Eating more fat less carbs during rest days. Protein stays the same.
More information you can read here: http://rippedbody.jp/
Workout Routine for Cutting/Maintainance – Strong Curves
This is a customized workout program created by Bret Contreras and Kellie Davis specifically for women. REAL workout that requires you to lift heavy and focus on glutes. But they do take it lightly for beginners and most of their beginning exercises are body weight. I bought the book and the workout routine is on public on his site
More information you can read here: http://www.strongcurves.com/
Workout Routine for Bulking/Strength Building/Maintainance – Wendler 531
Simple. Fast. Effective. It takes less than an hour to finish and flexible enough to adjust if you’re too busy. There’s a handy google app to to help you with everything! I highly recommend getting the paid version, you get the latest updates, it’s more detailed and no ads!
Learn More: Jim Wendler 531 Official
Download: Wendler 531 App
What to Eat?
There are days when the gap between the fat, protein, and carbohydrates are so huge that I worry on what to eat. That’s why I shared a What Food to Eat Chart to serve as a guide for myself and for everyone.
Check measurements and progress. Don’t be afraid to make adjustments as needed!
Sample Progress Results
*Disclaimer: I am not a nutritionist, personal trainer, or an expert. I figured this out thru trial and error. What worked for me may not work for you, because we have different body types and metabolism. Thank you!